thorsdad31
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Sup y'all im going to run lgd 4033 for 90 days and 10 mgs a day with the intent of putting on as much clean quality size/muscle as possible
Im 6"4 285 lbs shootin for 300lbs +
Diet will be as clean as i can with high protien as my main goal dont really follow macros but im shootin for 350grams of protien between food and shakes each day
Training go's as follows my rest periods well be short reps well very warmup stays the same each day abs/traps every other day
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Workout day 1 total body power* 5 rounds 5 reps 30 seconds rest
Flat smith press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 arms 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 reps shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Day 6 arm/legs detail 12-15 reps 3 giant sets
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
Supplements lgd 10mgs in the morning ,fish oil , multi , limitless pwo bcaa's before and after w/o
Pct blr rebirth - plasma jet- modern creatine endosurge turbo log starts tomorrow stay tuned
Im 6"4 285 lbs shootin for 300lbs +
Diet will be as clean as i can with high protien as my main goal dont really follow macros but im shootin for 350grams of protien between food and shakes each day
Training go's as follows my rest periods well be short reps well very warmup stays the same each day abs/traps every other day
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Workout day 1 total body power* 5 rounds 5 reps 30 seconds rest
Flat smith press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 arms 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 reps shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Day 6 arm/legs detail 12-15 reps 3 giant sets
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
Supplements lgd 10mgs in the morning ,fish oil , multi , limitless pwo bcaa's before and after w/o
Pct blr rebirth - plasma jet- modern creatine endosurge turbo log starts tomorrow stay tuned
